EZ-Bar Skullcrusher
EZ-Bar Skullcrusher is a resistance exercise – triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearms
- Exercise type
- Resistance exercise – triceps elbow extension
Exercise technique
- Bench setup
On a flat bench, plant your feet and support your head and upper back.
- EZ grip
Take a narrow, symmetrical grip on the inner angled sections.
- Upper arms
Keep elbows comfortably close and arms perpendicular to the floor.
- Lower
Inhale and bend your elbows, bringing the bar toward the area above your forehead with control.
- Bottom pause
Pause briefly before the bar touches your forehead without moving your upper arms toward your chest.
- Extend
Exhale and extend your elbows to raise the bar along the same semicircle.
- Repeat
Stabilize your wrists and bend again without forcefully locking out at the top.
Key technique points
- Do not touch the bar to your forehead.
- Keep your upper arms still.
- Use an even EZ grip.
- Pause briefly with control during the descent.
- Do not force your elbows together.
- Safely bring the load away from your face when finishing.
Common mistakes
Hitting the forehead
Do not determine the bottom by contact; stop the load near your face with muscular control.
Performing a chest press
Do not lower to your chest and press from your shoulders; preserve the elbow-centered arc with vertical upper arms.
Swinging the shoulders
Do not swing the bar between behind your head and your chest; keep the upper-arm direction fixed.
Collapsing the wrists
Do not let the EZ bar fall toward the bases of your fingers; use a thumbs-wrapped grip aligned with your forearms.
Flaring the elbows
Do not spread your arms as the load gets harder; use a controllable weight and maintain a comfortable close line.
Forceful lockout
Do not finish by jarring your elbows backward; extend with muscular control and pause briefly.
Frequently asked questions
EZ-Bar Skullcrusher: why is “Hitting the forehead” a mistake?
Do not determine the bottom by contact; stop the load near your face with muscular control.
EZ-Bar Skullcrusher: why is “Performing a chest press” a mistake?
Do not lower to your chest and press from your shoulders; preserve the elbow-centered arc with vertical upper arms.
EZ-Bar Skullcrusher: why is “Swinging the shoulders” a mistake?
Do not swing the bar between behind your head and your chest; keep the upper-arm direction fixed.
EZ-Bar Skullcrusher: why is “Collapsing the wrists” a mistake?
Do not let the EZ bar fall toward the bases of your fingers; use a thumbs-wrapped grip aligned with your forearms.
EZ-Bar Skullcrusher: why is “Flaring the elbows” a mistake?
Do not spread your arms as the load gets harder; use a controllable weight and maintain a comfortable close line.
EZ-Bar Skullcrusher: why is “Forceful lockout” a mistake?
Do not finish by jarring your elbows backward; extend with muscular control and pause briefly.
What should I focus on when doing EZ-Bar Skullcrusher?
Do not touch the bar to your forehead. Keep your upper arms still. Use an even EZ grip. Pause briefly with control during the descent. Do not force your elbows together. Safely bring the load away from your face when finishing.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.